Barbell Spider Curl

A sturdy bear sprawls over a high bench and curls the bar with no room for cheating. This setup keeps the work parked on the biceps, giving your arms a strict, honest challenge from start to finish.

Instructions

1. Set a high bench so your arms can hang freely.
2. Lie face down with your chest supported on the bench.
3. Grip the barbell with palms facing up.
4. Let your arms hang straight under your shoulders.
5. Curl the bar toward your shoulders without lifting your chest.
6. Lower the bar slowly until your arms are straight.

Benefits

• Builds stronger arms for pulling tasks
• Cuts down cheating during curls
• Adds strict tension through each rep
• Helps improve barbell curl control

Key Points

• Keep your chest glued to the bench
• Curl without swinging the bar
• Move only at the elbows
• Lower with steady control
• Keep your wrists straight

Common Mistakes

• Lifting the chest off the bench
• Swinging the bar upward
• Flaring the elbows wide
• Using too much weight
• Dropping the bar too fast